By Mary Ellen Coffey​The average person striving for a healthier lifestyle and consistent fitness routine (which is the majority of us) doesn't need to do a lot to gain the benefits that come from regular exercise. And doing too much incorrectly could set us up for injury, and prevent us from moving forward.

To avoid this from happening to you keep these basics in mind:

1) Stay safe during exercise by being aware of how your body is moving. Don't hunch over, and keep your core engaged as if bracing for a punch as you go through your full range of motion with each exercise. Focus on the movement you're doing and breathe. And if something hurts don't do it.

Most of us don't know how to exercise with proper form, not enough anyway to receive the full benefits from our hard work and effort during workouts. It may be true that when it comes to exercise "something" is better than nothing, but while you're taking the time to do "something" doesn't it make more sense to do it correctly and with proper form?

2) Slow down. Speed is not always your friend. When the average fitness enthusiast speeds up movement it turns sloppy. Going through an exercise quickly, or partially just to finish that movement fast is not going to make that exercise more effective, or of more value to your body. In fact we can be nicer to our bodies, more proficient with our energy, and get the most from our time and workout by taking our time.

So, keep your workouts between 30 and 40 minutes by using correct form and a pace that allows you to finish each movement properly. By focusing on these two essentials you'll establish good habits that will keep you exercising injury, and pain free for the long haul.